crossfitquispamsisOct 30, 20221 minHAPPY HALLOWEEN MONDAY 10312022WARMUP CORE- TABATA HIP TAPS SQUAT SNATCH 2-2-2-1-1-1-1 75-78-80-83-85-88%-88% WOD 21-15-9: KB Single arm Hang Snatch @ 53/35lbs Box...
crossfitquispamsisOct 27, 20221 minFRIYAHHHH 10282022Warmup strength Find a 5 RM Front Squat or Oh Squat Wod For time 2 rds 200 m run 4RMU/wall walks 8 Thrusters 135/95 40 double unders /60...
crossfitquispamsisOct 26, 20221 minThursday 10272022STRETCH Day 25 min! Bench press find a 5 Rm Optional Recovery Bike or Run Run 5 k / Run 3.5 k Run 1.6 k
crossfitquispamsisOct 25, 20221 minWEDNESDAY10262022WARMUP STRENGTH SPLIT JERK 5-4-3-3-3 65-65-70-70-70% WOD 3 Rounds For Time: 15/12 BIKE /ROW 12 Front Squats @ 75/55lbs rest 4min 3 Rounds...